Mediterranean Diet: A Healthy Meal Plan Guide

The Mediterranean diet is a way of eating inspired by the culinary traditions of countries like France, Spain, Greece, and Italy, which border the Mediterranean Sea. It is considered one of the healthiest diets globally due to its potential to promote weight loss, enhance heart health, stabilize blood sugar levels, and protect brain function.

The Mediterranean diet is not a restrictive diet with rigid rules. Instead, it encourages a balanced and sustainable approach to eating, focusing on plant-based foods, healthy fats, lean proteins, and whole grains while limiting processed foods, refined grains, and added sugars.

Foods to Eat

- Vegetables: tomatoes, broccoli, spinach, onions, carrots, cucumbers, potatoes, etc.

- Fruits: apples, bananas, oranges, strawberries, grapes, peaches, etc.

- Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds, etc.

- Legumes: beans, peas, lentils, chickpeas, etc.

- Whole grains: oats, brown rice, whole wheat bread, quinoa, etc.

- Fish and seafood: salmon, sardines, shrimp, tuna, etc.

- Poultry: chicken, turkey, duck

- Eggs: chicken, quail, duck eggs

- Dairy: cheese, yogurt, milk

- Healthy fats: extra virgin olive oil, avocados, avocado oil

Foods to Limit

- Added sugars: soda, candies, baked goods, table sugar, etc.

- Refined grains: white bread, white pasta, crackers, etc.

- Trans fats: margarine, fried foods, processed foods

- Processed meat: sausages, hot dogs, deli meats

- Highly processed foods: convenience meals, microwave popcorn, etc.

Sample Mediterranean Diet Meal Plan for One Week

Day 1:

- Breakfast: Greek yogurt with strawberries and chia seeds

- Lunch: Whole grain sandwich with hummus and vegetables

- Dinner: Tuna salad with greens, olive oil, and fruit salad

Day 2:

- Breakfast: Oatmeal with blueberries

- Lunch: Caprese zucchini noodles with mozzarella, tomatoes, olive oil, and balsamic vinegar

- Dinner: Salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese

Day 3:

- Breakfast: Omelet with mushrooms, tomatoes, and onions

- Lunch: Whole grain sandwich with cheese and fresh vegetables

- Dinner: Mediterranean lasagna

Day 4:

- Breakfast: Yogurt with sliced fruit and nuts

- Lunch: Quinoa salad with chickpeas

- Dinner: Broiled salmon with brown rice and vegetables

Day 5:

- Breakfast: Eggs and sautéed vegetables with whole wheat toast

- Lunch: Stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese

- Dinner: Grilled lamb with salad and baked potato

Day 6:

- Breakfast: Oatmeal with nuts and raisins or apple slices

- Lunch: Lentil salad with feta, tomatoes, cucumbers, and olives

- Dinner: Mediterranean pizza with whole wheat pita, cheese, vegetables, and olives

Day 7:

- Breakfast: Omelet with veggies and olives

- Lunch: Falafel bowl with feta, onions, tomatoes, hummus, and rice

- Dinner: Grilled chicken with vegetables, sweet potato fries, and fresh fruit

What to eat on the Mediterranean diet

The Mediterranean diet is a way of eating inspired by the dietary habits of people living in countries that border the Mediterranean Sea, such as Greece, Italy, and Spain. It is not a restrictive diet with specific rules but rather a flexible and well-balanced eating pattern that prioritises certain food groups.

What to Eat Often

The Mediterranean diet emphasises consuming more plant-based foods, including:

• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips, artichokes, arugula, avocado, beets, bell peppers, cabbage, celery, eggplant, leafy greens, and zucchini.
• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, apricots, cherries, clementines, grapefruit, nectarines, and tangerines.
• Legumes: beans, peas, lentils, pulses, peanuts, and chickpeas.
• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta, couscous, farro, and quinoa.

In addition to plant-based foods, the Mediterranean diet also encourages the consumption of:

• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, and mussels. Aim for at least two servings of fish per week.
• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil.
• Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, and peanut butter.
• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, allspice, bay leaves, cloves, coriander, cumin, dill weed, garlic powder, mint, onion powder, oregano, parsley, rosemary, sage, smoked paprika, sumac, thyme, and turmeric.
• Dairy: cheese, yogurt, milk, and eggs.

What to Eat in Moderation

While the Mediterranean diet does not strictly restrict any food groups, it recommends limiting the consumption of certain foods, including:

• Poultry, eggs, and cheese: These can be consumed in moderate amounts, such as 1-2 times per week for poultry and 2-4 servings per week for eggs.
• Red wine: Small servings of red wine can be enjoyed occasionally, preferably with a meal.

What to Eat Less Often

The Mediterranean diet suggests limiting or minimising the consumption of:

• Red meat: Limit red meat to special occasions or once a week.
• Processed meat: Processed sausages, hot dogs, deli meats, and beef jerky.
• Refined grains: White bread, white rice, pasta, tortillas, crackers, and chips.
• Added sugars: Table sugar, candies, baked goods, and sugar-sweetened beverages.
• Highly processed foods: Fast food, convenience meals, microwave popcorn, and granola bars.

Sample Mediterranean Diet Meal Plan

• Breakfast: Greek yogurt with fruit and nuts, such as sliced strawberries, bananas, or apples, and a handful of almonds or walnuts.
• Lunch: A whole grain sandwich with hummus and vegetables and a side of fruit.
• Dinner: Grilled salmon or shrimp with brown rice and roasted Mediterranean vegetables, such as zucchini, bell peppers, eggplant, and tomatoes.

Remember, the Mediterranean diet is not about strict rules but rather a flexible and balanced approach to eating. Feel free to customise your meals based on your preferences and adjust portion sizes as needed.

What are the health benefits of the Mediterranean diet?

The Mediterranean diet is associated with numerous health benefits, from improved heart health to enhanced brain function. Here are some of the key advantages of adopting this style of eating:

Weight Management

The Mediterranean diet can aid in weight management. While the primary goal is to improve overall health, this diet can also help with weight loss and maintaining a stable weight. Research indicates that those who follow the Mediterranean diet are less likely to gain excess weight over time. The variety of foods included in this diet makes it a non-restrictive and easy-to-maintain option. Additionally, the high fibre content of the diet helps individuals feel satisfied for longer, reducing the urge to snack.

Heart Health Promotion

The Mediterranean diet is recommended by the American Heart Association as an effective approach to preventing cardiovascular disease and stroke. This diet is rich in healthy fats and limits unhealthy saturated fats, thereby improving heart health. Research has shown that the Mediterranean diet can slow the progression of plaque buildup in the arteries, a major risk factor for heart disease. It may also contribute to lower blood pressure, further supporting heart health.

Healthy Blood Sugar Levels

Adopting the Mediterranean diet may help stabilise blood sugar levels and protect against type 2 diabetes. Studies suggest that this diet can reduce fasting blood sugar levels, improve long-term glucose levels, and decrease insulin resistance. By emphasising high-fibre and anti-inflammatory foods while minimising added sugars and refined grains, the Mediterranean diet can positively impact blood sugar control.

Brain Function Enhancement

The Mediterranean diet has been linked to improved brain health and cognitive function. Research suggests that following this diet may slow the progression of Alzheimer's disease and reduce the risk of dementia. It emphasises plant-based foods rich in vitamins, minerals, antioxidants, and fibre, which are essential for maintaining and enhancing brain health as we age.

Reduced Risk of Chronic Conditions

The Mediterranean diet has been associated with a lower risk of various chronic conditions. In addition to the benefits mentioned above, this diet may also reduce the risk of stroke and type 2 diabetes. The combination of nutritious foods and moderate physical activity recommended in the Mediterranean diet contributes to overall improved health and a reduced risk of premature death.

What foods should you limit on the Mediterranean diet?

The Mediterranean diet is more of a lifestyle than a restrictive diet with strict rules. It is inspired by the eating habits and lifestyles of people living in countries that border the Mediterranean Sea, such as France, Spain, Greece, and Italy. The diet is high in healthy plant foods and low in animal products and meat.

• Red meat: While not completely off-limits, red meat should be enjoyed sparingly. Opt for lean cuts when possible.
• Processed meat: This includes sausages, cold cuts, bacon, and beef jerky. These should be limited due to their high content of preservatives and sodium.
• Processed foods: Highly processed convenience foods, such as microwave popcorn, granola bars, and frozen meals, are not in line with the Mediterranean diet's focus on whole, unprocessed foods.
• Refined grains: White rice, white bread, pasta, crackers, and tortillas are examples of refined grains that have been stripped of their bran and germ, resulting in a loss of fibre and nutrients.
• Added sugars: The Mediterranean diet limits foods with added sugars, such as candies, baked goods, ice cream, soda, and table sugar.
• Trans fats: Found in margarine, fried foods, and other processed foods, trans fats should be avoided due to their negative impact on heart health.
• Alcohol: While red wine is included in moderation, other alcoholic beverages like beer and liquor are not typically part of the Mediterranean diet.

It is important to note that the Mediterranean diet is flexible and can be adapted to individual needs and preferences. The key is to focus on whole, unprocessed foods, healthy plant-based options, and lean proteins while limiting processed and high-sugar foods.

What are some Mediterranean diet snack options?

The Mediterranean diet is a lifestyle choice, rather than a restrictive diet. It is based on the traditional foods of countries that border the Mediterranean Sea, such as France, Spain, Greece, and Italy. It is considered one of the healthiest diets in the world, and it is packed with fruits, vegetables, whole grains, and healthy fats.

When it comes to snacking on the Mediterranean diet, it is important to stick to the Mediterranean diet pyramid. This means opting for snacks that are plant-based and found at the base of the pyramid, such as nuts, fruits, and vegetables. Legumes like beans and chickpeas are also a great choice, as they are rich in plant-based protein and fibre. Greek yoghurt is another good option, as it is lower in sugar and rich in calcium and vitamin B-12.

• Nuts and dried fruits: A small handful of unsalted nuts, such as almonds, walnuts, macadamia nuts, hazelnuts, pistachios, or cashews, can be a satisfying snack. For a little something sweet, mix in some dried fruits like dates, figs, or raisins.
• Fruits and vegetables: A banana, citrus fruit, berries, tomatoes, or avocados are all great options. Try sliced tomatoes and cucumbers or avocados with a sprinkle of za'atar and a drizzle of extra virgin olive oil.
• Legumes: Hummus with veggies or a small piece of whole-grain toast is a tasty and healthy snack. Leftovers from chickpea-based meals, like chickpea egg salad, can also be a good option.
• Greek yoghurt: A small portion of plain Greek yoghurt (fat-free or low-fat) with some fresh fruit is a good snack choice.
• Extra virgin olive oil and za'atar: Dip a small piece of whole-wheat pita or your favourite whole-grain crusty bread in extra virgin olive oil, and then lightly in za'atar spice.

What should you eat on the Mediterranean diet if you're dining out?

The Mediterranean diet is a way of eating that focuses on plant-based foods and healthy fats. It is not a restrictive diet, but rather a well-balanced eating pattern that prioritises vegetables, fruits, whole grains, legumes, lean proteins (especially fish), and good fats like extra virgin olive oil and nuts.

When dining out, here are some tips to help you stick to the Mediterranean diet:

• Choose fish or seafood as your main dish. Salmon, tilapia, and shrimp are great options, as they are rich in omega-3 fatty acids and other nutrients. Ask for your food to be cooked in extra virgin olive oil instead of butter or other vegetable oils.
• Opt for grilled foods instead of fried options. Grilled foods are generally healthier and less likely to be cooked in unhealthy oils.
• Choose whole grain bread and pasta instead of refined carbohydrates like white bread and white rice. Whole grains provide more fibre and nutrients.
• Add extra vegetables to your order. Most restaurants will allow you to customise your meal, so take advantage of this to add more veggies to your dish.
• Limit your intake of red meat, sweets, sugary drinks, and highly processed foods. These foods are not part of a typical Mediterranean diet.
• Enjoy a glass of red wine with your meal, but only in moderation. Red wine is included in the Mediterranean diet, but it should be consumed in small servings and not every day.
• Applebee's: Grilled Salmon with steamed broccoli or fire-grilled veggies on the side.
• TGI Fridays: Dragon-Glaze Salmon with jasmine rice and veggies (ask for no rice if you want to limit carbs).
• Outback Steakhouse: Tilapia with pure lump crab meat, mushrooms, and seasonal mixed veggies. Request olive oil instead of butter sauce.
• Panera: Greek Salad (omit the baguette).
• Ruby Tuesday: Blackened Tilapia with salad bar sides.
• Red Lobster: Wild-Caught Snow Crab Legs (watch out for any butter sauce).
• Panda Express: String Bean Chicken Breast.
• Bonefish Grill: Georges Bank Scallops and Shrimp.
• P.F. Chang's: Shrimp with Lobster Sauce (steamed, without rice).
• Olive Garden: Herb-Grilled Salmon (without the garlic herb butter).
• Carrabba's: Wood-Grilled Tilapia.
• Chick-fil-A: Grilled Chicken Nuggets.
• Boston Market: Turkey Breast Bowl with Steamed Vegetables.
• Denny's: Wild Alaska Salmon (omit the mashed potatoes).
• Pret a Manger: Egg and Quinoa Pot.
• Starbucks: Strawberry and Toasted Almonds Overnight Grains.
• Long John Silver's: Grilled Salmon with broccoli or other veggies.
• Texas Roadhouse: Grilled Shrimp with brown rice and other sides.
• Longhorn Steakhouse: Longhorn Salmon.
• IHOP: Tilapia Florentine (skip the tortillas, guacamole, and sour cream).
• Cracker Barrel: Lemon Pepper Grilled Rainbow Trout with country dinner plate sides.
• BJ's Restaurant and Brewhouse: Enlightened Roasted Salmon Quinoa Bowl.
• Cheesecake Factory: Skinnylicious Lemon Garlic Shrimp with asparagus and angel hair pasta.
• Jason's Deli: Nutty Mixed-Up Salad.
• Bob Evans: Potato-Crusted Flounder (without the crust).
• Chili's: Shrimp Fajitas (without tortillas, guacamole, and sour cream).
• Perkins: Grilled Cajun Tilapia and Shrimp (without rice and garlic butter).
• McDonald's: Greek Feta Salad with Grilled Chicken (remove garlic pita crisps to reduce carbs).
• Caribou Coffee: Blueberry Almond Oatmeal.
• Joe's Crab Shack: Grilled Shrimp Skewers (without rice).

Frequently asked questions